1. Choose the right bike

Your bike will be your best friend over the next few days. For bikepacking, an all-road or gravel bike is ideal: sturdy enough for unpaved paths, yet light enough for long distances. Wide tires of at least 40mm provide comfort and grip, while tubeless tires reduce the risk of punctures. Test your bike fully loaded before you set off to make sure everything is in order.

2. Distribute your luggage wisely

A well-distributed load makes the difference between a comfortable ride and a nightmare. Use frame, handlebar, and saddlebags, and make sure your belongings are securely fastened. Place the heaviest items close to your bike's center of gravity. This will keep it stable, even on steep hills and rough trails.

Also read: How to prepare for a multi-day cycling trip

3. Think about water and food

In the wilderness, stores are scarce. Expect to need at least 2 liters of water per day, and bring a filter or purification tablets in case you encounter rivers or lakes. Food should be nutritious and light: nuts, energy bars, and dried fruit are ideal, but a small pasta or rice meal in the evening can do wonders for your energy.

4. Prepare for overnight stays

Self-supported camping often means camping in the wild. An ultralight tent or bivvy sack is easy to carry and quick to pitch. Check the climate and choose a sleeping bag suitable for nighttime temperatures. Find a safe spot, out of sight, protected from wind and rain. This way, sleeping in the wilderness becomes an experience instead of an inconvenience.

Also read: 10 handy tips for cycling in the mountains

5. Navigation is essential

Getting lost is not an option. A GPS or bike computer with preloaded routes is essential. But don't forget a paper map and compass as a backup. A phone with a power bank helps, and for areas without coverage, a satellite communicator can be a lifesaver.

6. Learn to repair on the go

In the wilderness, there's no one to fix your flat tire or chain problem. Make sure you have a multi-tool, tire levers, spare tubes, and a pump. Practice changing a flat tire, lubricating the chain, and adjusting the brakes beforehand. That way, you won't be faced with any surprises.

7. Test your setup on longer rides

Practice makes perfect. Do a few multi-day rides fully loaded. This way, you'll see if everything fits comfortably, if your food and water are properly distributed, and if your bike's mechanics are reliable. It's easier to spot minor problems at home than in the middle of the wilderness.

Also read: Setting goals for a Granfondo

8. Plan for the unexpected

Weather conditions, route problems, or equipment failures are all part of the experience. Plan ahead: bring a small first aid kit, a rain jacket, extra food, and tools. Being prepared means you can stay flexible and your adventure won't be abruptly ended by something minor.

9. Train your body and mind

Self-supported bikepacking requires endurance, but also mental strength. Long days in the saddle can be demanding, especially in remote areas. Learn to stay calm and focused, enjoy the silence, and be prepared to respect your own limits.

10. Enjoy the freedom

The best thing about a self-supported adventure is the absolute freedom. No schedules, no hotels, no shops. Just you, your bike, and the nature around you. Let go of the stresses of everyday life and immerse yourself in the landscape. The challenges along the way make the reward all the greater.

Conclusion:

A self-supported bikepacking event is a completely different experience than a weekend cycling through the Netherlands. With a good bike, smart luggage management, sufficient water and food, a safe place to sleep, and the right mental preparation, you can make your adventure a success. It requires planning and self-reliance, but the freedom and satisfaction you gain are unparalleled.

Also read: CYCLOsportive Adventure: Expedition Dolomites

A bike that can handle the Italian terrain

Italy offers enormous variety: long climbs, fast descents, rolling roads, and occasionally rough asphalt. A well-adjusted bike makes the difference between surviving and enjoying. With the right setup, you'll cycle more comfortably, safely, and with more enjoyment.

Gearing and cassette: prepared for climbing

Many Italian routes feature significant elevation gain. Therefore, a light gear ratio is essential. Consider a compact crankset (e.g., 34) and a cassette with a wide gear range. This will help you maintain a smooth pace, even when the gradient increases.

Also read: Cycling & enjoying in Italy

Tires and grip: comfort on varying road surfaces

Italian roads are beautiful, but not always smooth. Wider tires (28–30 mm) provide extra comfort and grip, especially on rougher sections or descents. Tubeless tires reduce the risk of punctures on long rides.

Also read: The right tire choice for GF Strade Bianche

Accessories that make a difference

Essential for any cycling holiday: a spare tube, pump, multi-tool, and some chain lube. Also bring plenty of food and water bottles, especially on warmer days. A compact first aid kit can be handy for minor ailments.

Safety and comfort first

A well-fitting helmet, reliable brakes, and a comfortable riding position are essential. Long days in the saddle require comfort—small adjustments beforehand prevent major problems down the road.

Tips for a worry-free preparation

Test your bike and gear beforehand on longer rides. This way, you'll be sure the gear ratio, tires, and position are right for you. Well-prepared cycling means more enjoyment of the landscape, the food, and Italian life.

Also read: Everything you need to know about a cycling trip with CYCLOsportive

CyclingFit XL is a support program for all cyclists, gravel riders, and mountain bikers, from recreational cyclists to (semi-)professionals. Healthy exercise and performance on the bike for everyone—that's the goal! With the Wielerfit XL team, the Sports Medical Center of the Jeroen Bosch Hospital offers optimal care, advice, and support for cyclists at every level. We spoke with Annette Bentink, Director and Sports Podiatrist at Podotherapie in Beweging, when cyclists should consult a podiatrist.complaints among cyclists.

Cycling is a wonderful sport, but long rides can sometimes cause discomfort in the feet, ankles, knees, hips, or lower back. Many cyclists ignore minor aches and pains, while these complaints are often signals that something is wrong with the core of your pedaling motion: your feet and lower legs. A sports podiatrist can offer relief.

Signs it's time for an appointment

A visit to a sports podiatrist is definitely recommended if you experience one or more of the following complaints:

• Recurring or persistent pain in the foot, ankle, knee, hip or lower back, especially during or after cycling.
• Tingling, numbness or cramping in the feet during longer rides, which may indicate pinching or incorrect pressure distribution.
• Pinching or pressure feeling in cycling shoes, even if the shoe size is correct – often a sign of incorrect fit or cleat adjustment.
• Problems with pedaling movement or stability on the pedals, which means that power is not transferred optimally.
• Complaints that arise after changing shoes, pedals or cleats, or after a bike fitting.
• Recurring injuries despite adjustments in posture or materials, which may indicate an underlying biomechanical cause.

In short: if you have complaints that limit your cycling pleasure or negatively affect your performance, and you suspect that your feet or posture play a role in this, it is wise to consult a sports podiatrist.

Why a sports podiatrist?

A sports podiatrist not only examines the complaint itself but also analyzes the entire movement pattern and how the load is distributed across the body while cycling. This allows complaints to be addressed before they return or spread to other parts of the body. This makes a sports podiatrist a valuable partner for both novice and experienced cyclists.

Exercises to strengthen feet and lower legs

Besides professional guidance, you can also do a lot yourself to prevent complaints. Strong and flexible feet and lower legs ensure efficient power transfer and reduce the risk of injury. Below are some exercises you can do 2–3 times a week:

1. Calf reinforcement: Single-leg calf raises, with or without weight. This supports the pedaling motion and protects the Achilles tendon.
2. Activating the arch of the foot (short foot exercise): Gently lift the arch of your foot without curling your toes. This strengthens the small muscles of the foot and prevents sagging.
3. Toe curl with towel: Curl a towel toward you with your toes. This improves control and strength of your foot muscles and toes.
4. Improve ankle mobility: Dynamically stretch the ankle forward over the toes, for example, by moving the knee toward the wall. Good mobility prevents compensation elsewhere in the body.
5. One-leg balance exercises: Stand on one leg (possibly on a wobble cushion) and do small knee bends. This will train your stability and proprioception.

Practical tips for injury prevention

• Wear shoes with sufficient room at the forefoot to avoid pressure points and tingling.
• Let you adjust cleats properly; an incorrect position can cause complaints in the feet, knees or hips.
• Change your position regularly during long rides to promote blood circulation and pressure distribution.
• Stretch your calves and the soles of your feet after cycling, especially if you are stiff or prone to cramps.
• Use a foam roller for the calves and lower legs to release tension.

Finally

For recurring or persistent complaints, it's wise to consult a sports podiatrist. They can assess whether there's excessive strain, poor posture, or pressure distribution—and, if necessary, advise you on insoles, shoes, or further treatment. This way, you'll not only stay pain-free but also be able to fully enjoy every ride, from short trips in the Netherlands to multi-day adventures.

Podotherapie in Beweging works together with CyclingFit XL and the Sports Medical Center of the Jeroen Bosch Hospital. Cyclists can make an appointment directly or be referred by a physiotherapist, sports physician, or chiropractor.

Annette Bentink
Age: 43 Years
Occupation: Sports podiatrist since 2011
Background: Have always been sporty, played korfball for 25 years as a youth, then half marathons, ¼ triathlon, cycling and mountain bike tours up to the Africa Classic. 
How many hours per week do you spend on your bike: 5.5 hours per week at the moment until a new goal is set, then this will increase again.

Dream away in the Dolomites

The Maratona dles Dolomites isn't just any gran fondo; it's a ride every cycling enthusiast should experience at least once in their life. With its legendary mountain passes, breathtaking views, and unique atmosphere, this ride is a bucket-list adventure. But before you put your first pedal to the metal, you need to be well prepared.

Also read: Setting Goals for a Gran Fondo

Everything arranged? This is what a Cyclosportive Travel trip looks like.

At Cyclosportive-Travel, we take care of all the hassle for you. Our packages often include:

• To travel: You travel to the Dolomites yourself. But once you arrive, all you have to do is cycle; we'll take care of the rest.
• Accommodation: At La Villa we have luxurious accommodation in a prime location near the start, so you won't have any stress in the morning.
• Luggage: We ensure that your suitcases are ready in the right place.
• Accompaniment: support during the ride, technical assistance, sports masseur, sports nutrition from Maurten and route advice.
• Extras: Participants will find some nice extras in the goodie bag, including a CYCLOsportive cycling jersey, a route book, and gifts from our partners.

Everything is designed to ensure you enjoy the ride to the fullest, without any hassle or stress.

Traveling with partners and family? No problem!

Not everyone drives, and that's fine. There are plenty of opportunities for partners or family members to explore the Dolomites. Hiking trails, scenic drives, local markets, or simply enjoying a coffee in the mountains: the region offers something for everyone. This way, your family can enjoy themselves while you prepare for the climb of a lifetime.

Timing is everything

Want to be sure of a starting number, a comfortable hotel, and an early booking discount? Book well in advance. Popular dates fill up quickly, and booking early also offers more flexibility in your itinerary.

Also read: How to prepare for the Maratona

Why an organized trip makes your life easier

An organized trip offers not only comfort but also security. From route maps to emergency systems, from group dynamics to tips from experienced guides: everything is tailored to the challenges of the Maratona. All you have to do is focus on cycling and enjoying the Dolomites.

Want to know more about our trip to the Maratona dles Dolomites? Check out the following link: Group trip Maratona

The three routes: Sella, Medio and Granfondo

The Maratona offers three distances, tailored to different levels:

• Sella: 55 km with approximately 1,780 meters of elevation gain. Perfect for those who want to experience the Dolomites without extreme exertion.
• Mediofondo: 106 km and 3,230 meters of elevation gain. The "standard" route for the true gran fondo enthusiast.
• Granfondo: 138 km and 4,230 meters of elevation gain. The ultimate challenge, including all the iconic mountain passes. Only for the physically and mentally fit.

Whichever route you choose, each climb has its own character and challenges.

Also read: Setting Goals for a Gran Fondo

Passo Campolongo: the warm-up

The Campolongo The 5.9 km climb, averaging 6.51 km/h, is often the first significant climb on all routes. It's a relatively manageable climb, but don't be fooled: your legs will already feel heavy after the previous kilometers. Focus on a steady cadence and pay attention to your nutrition and hydration.

Passo Pordoi: legendary intermediate sprint

With 9.2 km and an average gradient of 6.9%, the Pordoi One of the Maratona's most famous mountain passes. It's a climb that demands strength and endurance, especially after the Campolongo. Position yourself strategically, find your rhythm, and don't forget to enjoy the views of the Marmolada. The Pordoi is included in all routes.

Passo Sella: steep and spectacular

The Sella It's 4.2 km long with an average gradient of 7.21 km/h, with short peaks of up to 121 km/h. It's technically challenging due to the steep sections and hairpin bends. It's a climb where you'll need to carefully manage your energy and control your breathing.

Passo Gardena: the classic of the Dolomites

The Gardena is 5.5 km long with an average gradient of 6.91 TP3T. After the Sella, this climb often feels harder than you'd expect, as your legs are already tired from the previous climbs. Maintain a steady pace, focus on your rhythm, and enjoy the spectacular Dolomite scenery.

Also read: How to prepare for the Maratona

Campolongo (second passage): on repeat

At the Medio- and Granfonfo the second passage of CampolongoEven though you're already familiar with the climb, your legs will feel heavier now. Keep your cadence steady and don't be tempted to accelerate too high.

Colle Santa Lucia: saving for later

The Colle Santa Lucia is a short climb of 6.5 km, but with varying gradients and sharp turns. It's a test of strength and technique. Position yourself tactically, find your rhythm, and don't forget to enjoy the panorama.

Passo Giau: the king of the Dolomites

The Giau is known for its steep hairpin bends and breathtaking views. On the Legend route, you'll truly experience the 9.5km climb with an average elevation gain of 9%, with peaks of up to 14%. Manage your energy wisely and take a few moments along the way to enjoy the iconic panoramas. Only during the Granfondo will you climb the Giau.

Passo Falzarego & Valparola: Empty tank or do you still have something left?

The Falzarego (5.8 km, average 6.8%) and Valparola (7.3 km, varying gradients) are the final challenge of the Maratona. Technical, challenging, and with sharp turns, it's all about strategy and timing. Stay focused, maintain your rhythm, and remember that the finish line is in sight. These two climbs are part of the Mediofondo and Granfondo classes.

Tips for every climb

• Cadence and resistance: Choose the right resistance so as not to overexert yourself.
• Nutrition and hydration: Top up regularly, especially on longer routes.
• Visuals and GPS: Use GPX files in advance to anticipate climbs and descents.
• Enjoy: Don't forget to look around every now and then – the Dolomites are breathtaking.

Conclusion

Anyone who wants to ride the Maratona dles Dolomites needs not only physical preparation but also knowledge and understanding of the climbs. With the right planning, pacing, and mental focus, you can tackle every climb and make this Granfondo an unforgettable experience.

Want to know more about our trip to the Maratona dles Dolomites? Check out the following link: Group trip Maratona

CyclingFit XL is a support program for all cyclists, gravel riders, and mountain bikers, from recreational cyclists to (semi-)professionals. Healthy exercise and performance on the bike for everyone—that's the goal! With the Wielerfit XL team, the Sports Medical Center of the Jeroen Bosch Hospital offers optimal care, advice, and support for cyclists at every level. We spoke with Annette Bentink, Director and Sports Podiatrist at Podotherapie in Beweging, about foot and ankle complaints in cyclists.

A good bike ride starts with the right foundation: your feet. Sports podiatrist Annette Bentink explains how a professional analysis of your feet, shoes, and cleats can prevent or resolve complaints. From pressure measurements to custom-made insoles, this article will help you discover how sports podiatry works, the role of shoes and insoles, and practical tips you can implement yourself. This way, you'll cycle comfortably and injury-free, regardless of your level or distance.

What exactly does a sports podiatrist do for cycling complaints?

Annette: We always begin with an intake interview to assess the cyclist's complaints and athletic history. This is followed by a comprehensive physical examination of the feet, knees, hips, and back. Next, we analyze the cycling movement pattern using methods such as pressure measurements or video analysis. Based on this, we can recommend custom-made or 3D-printed insoles and check whether the cleats are properly adjusted.

How important are shoes and cleats for preventing complaints?

Annette: Very important. An incorrectly placed plate can cause excessive pressure on the forefoot or incorrect rotation in the knees and hips. With well-fitting shoes and proper support, many problems can be prevented. We work with Lake cycling shoes, which have various widths and styles, so wider feet also fit comfortably.

Are there any tips that cyclists can apply themselves to prevent complaints?

Annette: Definitely. For example, roll your feet with a massage ball, strengthen your calves, and work on core stability. Check your cleats regularly and replace worn-out shoes. And listen to your body: pain or tingling are signals that something isn't right.

Do you have a lot of experience with cycling yourself?

Annette: "Yes, I also cycle long distances and multi-day events like the Africa Classic in Tanzania. That experience helps me understand what athletes feel and what challenges they face, so I can give them practical tips that they can actually use."

What advice would you give to cyclists who suffer from recurring foot problems?

Annette: Don't keep cycling with pain for too long. With the right adjustments, you can often cycle pain-free again and fully enjoy your rides. That's what we at Podotherapie in Beweging stand for.

Podotherapie in Beweging works together with CyclingFit XL and the Sports Medical Center of the Jeroen Bosch Hospital. Cyclists can make an appointment directly or be referred by a physiotherapist, sports physician, or chiropractor.

Annette Bentink
Age: 43 Years
Occupation: Sports podiatrist since 2011
Background: Have always been sporty, played korfball for 25 years as a youth, then half marathons, ¼ triathlon, cycling and mountain bike tours up to the Africa Classic. 
How many hours per week do you spend on your bike: 5.5 hours per week at the moment until a new goal is set, then this will increase again.

Whether you are participating in a for the first time granfondo or are already a seasoned cyclosportive rider, setting goals is one of the most effective ways to improve your performance and stay motivated. But how do you go about this, and what types of goals are there actually?

Why setting goals is important for cyclists

Goals give direction to your training and competitions and must be part of your preparation. Without a clear goal, it can be difficult to train in a structured way, track your progress, or manage your energy during a long ride. Especially when granfondo, where distances often amount to 100 to 200 kilometers or more, a concrete goal helps you stay mentally and physically sharp.

In addition, goals also act as a motivator. Even during tough climbs or long rides, the prospect of a specific goal – such as a certain time target or a mountain summit – can increase your perseverance.

Types of goals for cyclists

Not every goal is the same, and it is important to choose goals that match your level, experience, and ambition. Broadly speaking, there are three types of goals:

1. Performance-oriented goals
   These goals focus on measurable results, such as a certain average speed, a specific time for a climb, or your position in the granfondo standings. Example: “I want to ride the 120 km Granfondo in under 4 hours.”
2. Process-oriented goals
   This is not about the end result, but about the steps you take to improve. For example: “I want to train three times a week with 5-minute interval blocks at threshold frequency.” Process goals are often more realistic and easier to influence than performance-oriented goals.
3. Behavioral goals
   These goals focus on desired behavior, such as taking regular recovery, applying nutritional strategies, or consistently stretching after every ride. Example: “I follow my hydration and nutrition strategy during every training.”

How goals help you during a granfondo

1. Improved preparation
   With clear goals, you can tailor your training schedule to the challenges of the granfondo. Think of specific climbing training for mountain stages or interval training for fast sections.
2. More focus during the ride
   Mental fatigue can set in during long rides. A concrete intermediate goal – such as reaching the top of a climb or reaching an aid station within a certain time – helps you stay mentally sharp.
3. Motivation and perseverance
   When things get tough, your goals remind you why you are doing this. This can make the difference between giving up or riding to the finish line.
4. Self-reflection and improvement
   After the granfondo, you can evaluate whether you achieved your goals and what you can improve for the next ride. This makes your training more goal-oriented and effective in the long run.

Conclusion

Setting goals is not a luxury, but an essential part of successful cycling, especially at granfondos. Just as important as the exercise testBy combining performance-, process-, and behavior-oriented goals, you can not only improve your physical performance but also become mentally stronger and get more satisfaction from every ride. Start setting achievable goals today and see how you make progress both during your rides and in your training.

WielerFit XL is a support program for all cyclists, gravel riders, and mountain bikers, from recreational cyclists to (semi-)professionals. Healthy exercise and performance on the bike for everyone—that's the goal! With the Wielerfit XL team, the Sports Medical Center of the Jeroen Bosch Hospital offers optimal care, advice, and support for cyclists at all levels. We spoke with Annette Bentink, Director and Sports Podiatrist at Podotherapie in Beweging, about foot and ankle complaints in cyclists.

Cycling is wonderful, but prolonged pedaling can sometimes cause discomfort that extends beyond your feet. Many road cyclists and mountain bikers experience symptoms such as burning in the balls of their feet, painful ankles, or even tingling in their toes. In this article, we speak with sports podiatrist Annette Bentink about the most common foot and ankle complaints, how they arise, and what you can do to prevent them. Whether you're a beginner or an experienced cyclist, recognizing the signs and taking timely action can make the difference between painful rides and optimal cycling enjoyment.

What foot and ankle complaints do you most often encounter among cyclists and mountain bikers?

Annette Bentink: “The complaints we see most often are numb toes, Morton's neuralgia, burning forefeet, painful Achilles tendons, a tense or painful plantar fascia under the foot, and ankle pain due to improperly adjusted pedals. This can be caused by nerve compression in the forefoot. Knee, hip, or back pain often also arise, because the foot forms the basis of the pedaling motion.

How do these complaints usually arise? Is it related to shoes, posture, or stress?

Annette: Cycling shoes are often on the narrow side. On long rides with a lot of pressure, this can lead to strain or pinched feet. A small adjustment to the cleats, a different shoe size, or a supportive insole can make a big difference. Furthermore, good posture is essential: if the force isn't transferred correctly from the feet to the pedals, problems in the knees, hips, and back can develop over time.

Do you see differences between beginners and experienced cyclists?

Annette: Foot and toe problems are more common among beginning cyclists. This is often due to inexperience, but also to shoes that don't fit properly or incorrectly adjusted cleats. Saddle pain and tingling in the hands are also common complaints. Beginners need to get used to the 'closed chain' of pedals, saddle, and handlebars. It's important that they take pain or tingling seriously—it's simply not part of cycling.

What's your advice for beginning cyclists?

Annette: “Have a professional bike fit, check your cleats, gradually increase your weight and pay close attention to any signs of pain or tingling. It is better to act preventively than to ignore complaints and therefore lose the pleasure of cycling”

Podotherapie in Beweging works together with CyclingFit XL and the Sports Medical Center of the Jeroen Bosch Hospital. Cyclists can make an appointment directly or be referred by a physiotherapist, sports physician, or chiropractor.

Annette Bentink
Age: 43 Years
Occupation: Sports podiatrist since 2011
Background: Have always been sporty, played korfball for 25 years as a youth, then half marathons, ¼ triathlon, cycling and mountain bike tours up to the Africa Classic. 
How many hours per week do you spend on your bike: 5.5 hours per week at the moment until a new goal is set, then this will increase again.

No more hassle with inflation

Every cyclist knows it: a valve that breaks, won't open, or barely lets any air through. And that's not even mentioning the pumps that, over time, work less efficiently due to wear and tear. Schwalbe tackles this problem head-on with its Click Valve – a system that makes inflation effortless and efficient.

For those who regularly ride their bikes, every bar counts. You know your ideal tire pressure and want to pump quickly and accurately, without frustration. The Clik Valve is designed for just that: click, pump and you're on your way again – without air loss.

Smart design, intuitive operation

What makes the Clik Valve special is its simplicity. Instead of the classic twisting motion and a clamping catch, you use an intuitive click connection. You push the pump on, feel a light click—and you're ready to pump. No more fiddling, even with cold fingers or gloves.

The benefits at a glance:

• To 50% higher airflow than traditional SV valves
• Faster and easier tubeless tire mounting, often even without a compressor
• No more rotating valve, so less chance of damage or wear
• Suitable for all seasons, even in cold weather

Durable and compatible

Durability was central to the design. While traditional pump heads wear out, the Clik Valve's seal remains consistent. You can use the valve hundreds of times without any loss of performance.

And switching? That's surprisingly simple. You just replace the valve core – The Clik Valve fits almost all current rims. You can even continue to use your existing pump by using different conversion kits: with an adapter or new pump head from the Schwalbe conversion kit Are you ready to take advantage of the click mechanism? Prefer a fully integrated solution? Schwalbe also has a new pump developed, fully aligned with the Clik Valve system.

Ready for the future

The Clik Valve is more than just a new accessory; it's a step toward a new standard in bicycle maintenance. During field tests, tire pressure remained exactly the same after disconnecting the pump—a feat that conventional valves usually can't match.

The Clik Valve is currently available as a valve only, with or without adapters for existing pumps. The first inner tubes with an integrated Clik Valve are expected soon.

WielerFit XL is a coaching program for all cyclists and mountain bikers, from recreational cyclists to (semi) professionals. Healthy exercise and performance on the bike for everyone, that is our goal! With the team of Wielerfit XL, the Sports Medical Center of the Jeroen Bosch Hospital offers optimal care, advice and coaching for cyclists at every level. Today Wim Brussee, chiropractor, is speaking.

You treat injured cyclists, among other things. What injuries do you see most often? 

Among cyclists we mainly see knee complaints, hip-pelvic complaints, neck and shoulder complaints and tingling hands.

Also read: How to prepare for a multi-day cycling trip

Can I call a chiropractor a cracker? Or am I doing you an injustice? What exactly does your job involve?

After working as a physiotherapist-manual therapist in the Netherlands for 6 years, I started studying chiropractic. After completing my chiropractic studies in England, I started as a chiropractor in The Hague in 1997. Many people said back then that they wanted to go to “the cracker”. I was surprised, in England they don’t know that term. There were the so-called “bonesetters” there, these were doctors who treated animals. A very old-fashioned term, I didn’t like that at all. However, after 28 years of working as a chiropractor in the Netherlands, this still hasn’t changed. A lot still needs to happen before we lose that association. I don’t worry about it anymore, my patients know better 🙂. You can call me “the cracker”.

As a chiropractor, you treat injuries. Prevention is better. Common complaints among cyclists are complaints of the neck, shoulders, back, knee and hip. What exercises can cyclists do at home to prevent injuries and how often should you do them?  

The best thing to do is to first make sure your joints are flexible, in other words make sure your mobility is good. A mobile joint dictates whether the muscles around it can do their job properly. "Mobility before Strength". You can never develop good coordination and strength before mobility is intact. Your nervous system works like an autopilot in a modern car; before you start moving, your nervous system screens the position of all joints and where you are in space. With every small deviation, your nervous system registers your position using sensors around joints and muscles. Then the movement follows based on all that information. If there is a change, the nervous system reacts in a "split-second" and we adapt. If all joints are mobile, the muscles react optimally and the output (coordination and strength) is optimal. You can then expand this by training. So first work on flexibility (think of yoga, many professional cyclists do this) and then on coordination (balance) and strength.

Also read: How important is a inspanning test?

How does a bike fitting help prevent injuries?

Optimal angles provide a better power transfer and prevent the body from becoming overloaded. If the cyclist has left-right differences, you will notice this in the output and overload occurs on 1 side. Many cyclists come with injuries on 1 side. This is often not due to the bicycle that is built symmetrically, at most to the plates that are not equal. In practice you also often see that a body that is asymmetrical does even worse on an incorrectly adjusted bicycle. If the bicycle position is good, the complaint often disappears partly.

Many companies and bike shops offer a bike fitting. What is a good bike fitting in your eyes?

It all depends on the angle you look at it from. Not doing a bike fit is actually not a good idea, because you run the risk of getting an injury. A bike fit with the aim of determining a frame size can already be a good step; you prevent buying a frame that is too big or too small. With some extra tips you will already sit a lot better. If you then also involve the cyclist himself in the story, then you are really looking at whether on the one hand the bike fits the cyclist, but on the other hand whether the cyclist also fits that bike. The cause of not sitting comfortably on a bike should not always be sought in the bike, often it is due to the engine that has to fit on that bike.

What exactly is a prevention analysis and what does such an analysis look like in practice? 

As above I would like to answer that the bicycle is the chassis and the cyclist is the engine. If you look at the engine then it must fit well in the chassis. If it does not then things go wrong in the car industry; the chassis fails or the engine overheats. If you want to prevent this then you have to investigate both and coordinate them. That way you prevent misery and you are working preventively.

Also read: Prepare well and make your Granfondo a success

Will a good bike fitting make you cycle faster?

Well, you should ask it differently: will you cycle more efficiently after a good bike fit? And then I answer yes! Look at who you have in front of you, what are the goals, how trained is someone, how old, how flexible, etc. We can set up every cyclist as if they have to ride a 30 km time trial and then as efficiently as possible. The question is how long will they keep it up and will they still like us at the end of the ride. So everyone can be set up "more aggressively", but how long will they keep this up. A good discussion before - during and after the measurement is important. A bike fitting is by definition a discussion of many elements and if you take it seriously not a snapshot but a process. Every now and then a small correction is still necessary afterwards. Also do not underestimate that your body changes through training and your body structure is constantly adapting.

Wim Brussee
Age: 59
Occupation: Sports Chiropractor
Background: Worked as a physiotherapist for 6 years, since 1997 as a (sports chiropractor)
How many hours per week do you spend on your bike: Since last year I've been doing more. I now cycle 7 hours a week, and I'd like to increase that to 10 hours a week. I've also started playing Padel.